5/21/12 - Bench Arms
BP - 295,320,345x3, 315x7
Inc DB Press (chest emphasis) - 80x5x10
Alt DB Curl - 30,40x6, 50x3x6
EZ Curl Pullover/Ext. - 85,105x6, 125x6,5
Rev BB Curl - 60x12,9
Single Arm OH Rope Ext. - 20x12,9
5/22/12 - Most Uninspired Leg Workout Ever
45 degree hypers - 25x3x10
Leg Ext/Leg Curl SS - 3 sets
Calf Raise - 3 sets
Training legs without squatting is the lifting equivalent of blue balls.
Not going to squat or pull this week since I see the ortho tomorrow.
Word from the ortho is my joint looks as good as you could expect. Got a cortisone shot for the pain. Should be good to go in a week or so.
Good news.
5/24/12 - MP Shoulders
MP (Juggernaut Method; 10s wave week 1) - 135x4x10, 135x12
Not surprisingly this was a killer. I didn’t rest much between the first 3 sets. Probably took 2 min after set 3 and 4. Had maybe 2-3 reps in the tank on the last set. Changed my MP technique in that I’m now only lowering the bar to my chin instead of my front delts. I’m hoping this will keep my elbows from getting tweaked in that lower range, which has been a consistent problem for me as the weights go up.
Rear Delt Machine - 4x15
LR Machine - 4x15
DB CS LR Swing - 40x12 12,12 12
Pretty nice pump from this session.
BW was 229(!) this morning after a large carb feast last night. By large, I mean my stomach was painfully distended and I slept sitting up for fear of night time acid reflux.
I recently got a case of Brain Candy out of curiosity. I mainly wanted it to compare with Spike (shooters and pills). I’m on day 2 and it seems to compare favorably with the Spike Shooters in terms of feel/buzz, except that BC seems to last a lot longer with less of a let-down. I’ve been taking it in the morning on an empty stomach.
I’ve noticed that I’ve been extremely warm all day after taking it. I guess that’s to be expected with 300mg of caffeine, but it lasts a lot longer than I’d expect it to.
Haven’t noticed any increased mental clarity or focus or any of that stuff, but I usually don’t have problems with that kind of thing.
Teach me how to be more like you.
[quote]bugeishaAD wrote:
Teach me how to be more like you.[/quote]
Why would you want to learn how to be less sexy? Running out of storage space for all of the panties that women keep throwing at you?
5/25/12 - Back
Ring Chins - BWx7x5
DB Row (w/o straps) - 110x10, 145x12
CS BB Row - 145x4x10
Face Pull - 4x15
DB Shrug - 145x2x20
Light arm superset - 2 sets
BW - 228 this morning
5/28/12 - BP/Arms
BP - 305 for 11 singles, then 305x5
Inc DB Press - 85x3x10, 85x7
DB Curl - 30,40x7, 50x3x7
EZ Pullover Ext - 85,105x6, 125x6,4
Using Juggernaut Method theory to peak my bench. Basically just extrapolated the 3s wave to a 1s wave. We’ll see how it works. Doing a ton of singles is weird in that the last few always feel about 1000x better than the first few. Even with the light weight this was still quality work.
5/30/12 - Squat
Squat (Juggernaut Method) - 275x4x10, 275x12
-nearly died-
Calf Raise - 3 sets
Abs - some stuff
I haven’t done that many reps for squats in probably my whole life. My legs don’t work right today. Probably going to be a rough weekend.
On the plus side, this did not bother my hip.
5/31/12 - MP
MP - 125x5, 140x5, 155x3x10
Machine LR - 4 sets
Machine Rear Delt - 4 sets
Seated DB LR Swing - 2 sets
Nice session.
Wife told me I look “chiseled” the other day. Rare compliment from her, so it felt pretty good.
Baby update: number 3 is growing nicely in her belly, now 16 weeks along. We will not find out the sex until birth, as is our custom. Names will be Cassandra or Tyson (Ty for short), depending on the equipment present.
6/1/12 - Back
Ring Chins - 9x5
DB Row w/straps - 110x10, 145x18
Machine Row - 180x5x10
Face Pull - 70x5x10
Rope Ext/Hammer Curl SS - 4x10
Short rest (60s) on everything except DB Row.
BW = 225-226 in the mornings
6/4/12 - BP
BP - 335x3x1, 355,375x1
Rev Band BP - 315,345,375,395,405x1
Inc DB Press - 85x5x10
DB Curl - 30,40x8, 50x8,7
EZ Pullover Ext - 85,105x6, 125x6,5
Rev BB Curl - 60x4x10
youre far stronger than me, but have you tried working on any reverse lunges or split squats and building up to an increased ROM? All of my hip pain that id had for a number of years pretty much disappeared with the addition of reverse lunges and split squats, working up to doing them standing on a couple plates for extra ROM, they also feel alot more ‘secure’ if you will. I just noticed you dont do any single leg shit, just as i had never done. Now i keep them in 2-3x a week in addition to the powerlifts and things still seem to be feeling great. Just a thought.
ROM is not really an issue. The pain I’m talking about is the beginning of osteoarthritis. Basically, once I try to drive out of the hole in a squat (or off the floor in a deadlift), I get a stabbing pain in my right hip, and the muscles on that side basically shut down.
This seems to have abated after the cortisone shot though.
Single leg work is a good idea though. I have been neglecting it for pretty much no reason other than not wanting to do it. I did a ton of it during my lengthy rehabs. Then when I could finally squat and pull again, I just left single leg stuff out altogether. Probably not a smart idea.
[quote]Steel Nation wrote:
ROM is not really an issue. The pain I’m talking about is the beginning of osteoarthritis. Basically, once I try to drive out of the hole in a squat (or off the floor in a deadlift), I get a stabbing pain in my right hip, and the muscles on that side basically shut down.
This seems to have abated after the cortisone shot though.
Single leg work is a good idea though. I have been neglecting it for pretty much no reason other than not wanting to do it. I did a ton of it during my lengthy rehabs. Then when I could finally squat and pull again, I just left single leg stuff out altogether. Probably not a smart idea.[/quote]
yeah, thats what i used to do, do rehab then just drop it, now im finding if i just leave a little in once i get good at it, it maintains what i need. just some thoughts 
6/6/12 - Squats
Squat (JM 10s wave; week 2) - 305x10,10,12 - hip felt ok but it sure is noisy; lots of grinding going on
BB Hip Thrust - 135x3x10 - just getting the feel for this one; I like it
Leg Curl - 3x10
Decline Dragon Flag - 4x10
Calf Raise - 5x10 - mostly partials because my calves were cramping pretty bad
Ab Pulldown - 3x10
10 rep sets of squats are goddamned brutal. The hip thrusts felt pretty good. Could have easily gone heavier but this was the first time I did them so I stayed light.
Running on not much sleep this week. Work has been a bitch.
6/7/12 - MP
MP (JM 10s wave week 3 - realization) 95x5, 125x3, 155x1, 175x14
Machine Rear Delt - 4x15
Machine LR - 4x15
CS DB Lateral Swing - 45x12 12, 10 5
MP went well. All assistance work done with 45-60 sec rest b/w sets.
6/8/12 - Back
Ring Chins - 9x5
DB Row w/out straps - 110x10, 145x14
Machine Row - 200x5x10
Face Pull - 5x12
DB Shrug (timed set) - 145x54 sec (wanted 60 sec but my traps stopped working)
Rope Ext (timed set) - x60 sec
Hammer Curl (timed set) - x50 sec
Going to start experimenting more with timed sets for my pump work. First time I ever did a timed set was at a clinic at Defrancos. They had us do shrugs for 3 sets of 30 sec or something like that. Pretty brutal. I think with stuff like shrugs and calf raises it would be perfect, because those are easy to cheat when you start to get tired. But as long as you keep the weight moving you can’t cheat the clock.
6/11/12 - BP
BP - 135x2x5, 185,225,265x2, 305,335,365,385x1, 405 miss
Rev Band - 405x2, 425x1
Paused - 355x1
Inc DB Press - 85x5x10
DB Curl - 30,40x8, 50x10
EZ Pullover Ext - 75,95x8, 115x8,8,7
Rev BB Curl - 60x4x10, 60x15
Dead Stop Dips - BWx12,10,7
Felt good going into this one. 385 moved well so I tried to give 405 a ride. Got it 4" off my chest. I’m convinced I have a mental barrier to overcome with this weight. Just putting the 4th plate on gives me the jitters. Going to back off to 365 for a double next week, then 385 for a double the following. If I can double 385 then 405 is in the bag. Need to get the monkey off my back.